Friday 05.31.24

Strength Training:

Legs and Upper Back Superset (every 3:00):

- Hanging Leg Curls: 10.25 x 5x10

- Heels Elevated Squats: 10.25 x 5x10

- Band Pull Aparts: 5x10

Single Leg Hamstrings with Upper Back (every 3:00):

- Landmine RDL's: 82.75 x 5x8

- Band Pull Aparts: 5x10

Single Leg Quads with Upper Back (every 3:00)

- Bulgarian Split Squats: 82.75 x 5x8

- No Money's: 5x10

Calves with Core and Upper Back (every 3:00)

- Standing Calf Raises: 112.75 x 5x10

- Ab Strap Knees to Elbows: 3x8, 2x7

- No Money's: 5x10

Thursday 05.30.24

Strength Training:

Push/ Pull Superset #1 (every 3:00):

- Dips: 0x13, 6x12, 12x11, 18x10, 23x9, 28x 5x8

- Chest Supported Supinated Rows: 59x13, 89x12, 119x11, 149x10, 179x9, 209x 4x8, 1x7

Push/ Pull Superset #2 (every 3:00):

- Weighted Push Ups: 10 x 5x10

- Weighted Pull Ups: 10x 5x10

Shoulders Superset (every 3:00):

- Cable Face Pulls: 70 x 4x12

- DB Lateral Raises: 35’s x 4x12

Triceps Finisher (1 set to failure):

- Tate Presses: 50's x 1x15

Wednesday 05.29.24

Strength Training:

Legs and Upper Back Superset (every 3:00):

- Hanging Leg Curls: 10x 5x10

- Air Squats: 10x 5x10

- Band Pull Aparts: 5x10

Single Leg Hamstrings with Upper Back (every 3:00):

- Landmine RDL's: 82.5 x 5x8

- Band Pull Aparts: 5x10

Single Leg Quads with Upper Back (every 3:00)

- Bulgarian Split Squats: 82.5 x 5x8

- No Money's: 5x10

Calves with Core and Upper Back (every 3:00)

- Standing Calf Raises: 112.5 x 5x10

- Ab Strap Knees to Elbows: 2x8, 3x7

- No Money's: 5x10

Tuesday 05.28.24

Strength Training:

Push/ Pull Superset #1 (every 3:00):

- Dips: 0x13, 7x12, 12x11, 17x10, 22x9, 27x 5x8

- Chest Supported Supinated Rows: 59x13, 89x12, 119x11, 149x10, 179x9, 209x 3x8, 2x7

Push/ Pull Superset #2 (every 4:00):

- 1-Arm Landmine Presses: 57.5 x 1x10, 3x9

- 1-Arm Landmine High Pulls: 57.5 x 1x10, 3x9

Shoulders Superset (every 3:00):

- Cable Face Pulls: 70 x 4x12

- DB Lateral Raises: 35’s x 4x12

Triceps Finisher (1 set to failure):

- Inverted Bodyweight JM Press: 14 reps (bar at the same height as the rows, bringing lower neck to bar)

Monday 05.27.24

 Rest day. Travelled home from Utah.

Sunday 05.26.24

 Rest day in Utah.

Saturday 05.25.24

 Rest day in Utah.

Friday 05.24.24

 Rest day. Travelled to Utah for a wedding.

Thursday 05.23.24

Strength Training:

Push/ Pull Superset #1 (every 3:00 for warmup sets, every 3:30 for work sets):

- Dips: 0x13, 6x12, 11x11, 16x10, 21x9, 26x 4x8

- Chest Supported Supinated Rows: 59x13, 89x12, 119x11, 149x10, 179x9, 209x 2x8, 2x7

Push/ Pull Superset #2 (every 4:00):

- 1-Arm Landmine Presses: 57.5 x 4x9

- 1-Arm Landmine High Pulls: 57.5 x 4x9

Push/ Pull Superset #3 (every 3:00):

- Weighted Push Ups: 5.75 x 4x12

- Pike Pull Ups: 5.75 x 4x12

Triceps Finisher (1 set to failure):

- Inverted Bodyweight JM Press: 13 reps (bar at the same height as the rows, bringing lower neck to bar)

Extra Arms and Shoulders work (every 4:00):

- 1-Arm Crossbody Pushdowns: 32.25x 3x10

- Cable Curls: 70x 3x10

- DB Lateral Raises: 40’s x 3x10

Wednesday 05.22.24

 Rest day.

Tuesday 05.21.24

Strength Training:

Deadlifts with Upper Back Recovery (every 3:00):

- Deadlifts: 95x10, 135x 9, 185x8, 225x 7, 275x 6, 3010x 5x5

- Band Pull Aparts: 10x10

Single Leg Quads with Upper Back Recovery (every 3:00)

- Bulgarian Split Squats: 82.25 x 5x8

- No Money's: 5x10

Calves with Core and Upper Back (every 3:00)

- Standing Calf Raises: 109 x 5x10

- Ab Strap Knees to Elbows: 1x8, 4x7

- No Money's: 5x10

Monday 05.20.24

Strength Training:

Push/ Pull Superset #1 (every 3:00 for warmup sets, every 3:30 for work sets):

- Dips: 0x13, 5x12, 10x11, 15x10, 20x9, 25x 4x8

- Chest Supported Supinated Rows: 59x13, 89x12, 119x11, 149x10, 179x9, 209x 1x8, 3x7

Push/ Pull Superset #2 (every 4:00):

- 1-Arm Landmine Presses: 57.25 x 4x10

- 1-Arm Landmine High Pulls: 57.25 x 4x10

Push/ Pull Superset #3 (every 3:00):

- Weighted Push Ups: 5.5 x 4x12

- Pike Pull Ups: 5.5 x 4x12

Triceps Finisher (1 set to failure):

- Inverted Bodyweight JM Press: 12 reps (bar at the same height as the rows, bringing lower neck to bar)

Sunday 05.19.24

Strength Training:

Squats with Upper Back Recovery (every 3:00):

- Safety Bar Squats: 76 x10, 106x 9, 136x8, 176x 7, 196x 6, 226x 5x5

- Band Pull Aparts: 10x10

Hip Hinge with Upper Back Recovery (every 3:00)

- Landmine RDL's: 82.25 x 5x8

- No Money's: 5x10

Calves with Core and Upper Back (every 3:00)

- Standing Calf Raises: 108.75 x 5x10

- Ab Strap Knees to Elbows: Skipped because of space limitations

- No Money's: 5x10

Saturday 05.18.24

Strength Training:

Arms Superset #1 (every 3:45):

- JM Presses: 45x14, 65x13, 85x12, 105x11, 110x 4x10

- Spider Curls: 45x14, 55x13, 56x12, 75x11, 85x 4x10

Arms Superset #2 (every 3:45):

- 1-Arm Cable Pushdowns: 32x 4x10

- 1-Arm Cable Hammer Curls: 32x  4x10

Shoulders Circuit (every 3:45):

- DB Y Raises: 10’s x 4x10

- DB Lateral Raises: 40’s x 4x10

- Cable Face Pulls: 45x 4x25

Friday 05.17.24

 Rest day. Played in a golf tournament.

Thursday 05.16.24

Strength Training:

Deadlifts with Core and Upper Back Recovery (every 3:00):

- Deadlifts: 95 x10, 135x 9, 185x8, 225x 7, 275x 6, 309 x 5x5

- Vaccuum Trunk Twists: 10x20

- Band Pull Aparts: 10x10

Single Leg Quads with Upper Back Recovery (every 3:00)

- Bulgarian Split Squats: 82x 5x8

- No Money's: 5x10

Calves with Core and Upper Back (every 3:00)

- Standing Calf Raises: 108.5 x 5x12

- Ab Strap Knees to Elbows: 5x7

- No Money's: 5x10

Wednesday 05.15.24

Strength Training:

Push/ Pull Superset #1 (every 3:00 for warmup sets, every 3:30 for work sets):

- Dips: 0x13, 4x12, 9x11, 14x10, 19x9, 24x 4x8

- Chest Supported Supinated Rows: 59x13, 89x12, 119x11, 149x10, 179x9, 209x 4x7

Push/ Pull Superset #2 (every 4:00):

- 1-Arm Landmine Presses: 57.25 x 3x10, 1x9

- 1-Arm Landmine High Pulls: 57.25 x 3x10, 1x9

Push/ Pull Superset #3 (every 3:00):

- Weighted Push Ups: 5.25 x 4x12

- Pike Pull Ups: 5.25 x 4x12

Triceps Finisher (1 set to failure):

- Inverted Bodyweight JM Press: 11 reps (bar at the same height as the rows, bringing lower neck to bar)

Tuesday 05.14.24

Strength Training:

Squats with Core and Upper Back Recovery (every 3:00):

- Safety Bar Squats: 75 x10, 105x 9, 135x8, 175x 7, 195x 6, 225 x 5x5

- Vaccuum Trunk Twists: 10x20

- Band Pull Aparts: 10x10

Hip Hinge with Upper Back Recovery (every 3:00)

- Landmine RDL's: 82x 5x8

- No Money's: 5x10

Calves with Core and Upper Back (every 3:00)

- Standing Calf Raises: 108.25 x 5x12

- Ab Strap Knees to Elbows: 4x7, 1x6

- No Money's: 5x10

Monday 05.13.24

Strength Training:

Push/ Pull Superset #1 (every 3:00):

- Dips: 0x13, 3x12, 8x11, 13x10, 18x9, 23x 4x8

- Chest Supported Supinated Rows: 58x13, 88x12, 118x11, 148x10, 178x9, 208x 4x8

Push/ Pull Superset #2 (every 4:30):

- 1-Arm Landmine Presses: 57.25 x 2x10, 2x9

- 1-Arm Landmine High Pulls: 57.25 x 2x10, 2x9

Push/ Pull Superset #3 (every 3:00):

- Weighted Push Ups: 5 x 4x12

- Pike Pull Ups: 5 x 4x12

Triceps Finisher (1 set to failure):

- Inverted Bodyweight JM Press: 10 reps (bar at the same height as the rows)

Sunday 05.12.24

 Rest day.

Saturday 05.11.24

Strength Training:

Shoulders with Upper Back (every 3:00):

- Landmine Presses: 0.5 x12, 15.5 x11, 30.5 x10, 45.5 x9, 60.5 x 3x8, 2x7

- Band Pull Aparts: 1x12, 8x11

Dips with Upper Back (every 3:00):

- Weighted Dips: 20.75 x 5x10

- No Moneys: 5x20

Triceps and Shoulders Superset #1 (every 3:00):

- JM Presses: 106.5 x 1x12, 2x11

- DB Lateral Raises: 40's x 3x10

Triceps and Shoulders Superset #2 (every 3:00):

- 1-Arm Cable Pushdowns with ropes: 31.75 x 3x12

- DB Lateral Raises: 40’s x 3x10

Friday 05.10.24

Strength Training:

Back Superset #1 (every 3:00):

- Supinated Chest Supported Rows: 58x13, 88x12, 118x11, 148x10, 178x9, 208x 4x8, 1x7

- Cable Face Pulls: 70.25 x 10x10

Back Superset #2 (every 3:00):

- 1-Arm Cable High Pulls: 47x 4x10

- Kelso Shrugs: 208x 4x10

Biceps and Back Superset #3 (every 3:00):

- Cable Curls: 68x 3x12

- Rear Delt Swings: 45's x 1x12, 2x11

Biceps and Rear Delts Superset (every 3:00):

- Cable Hammer Curls: 31 x 3x12

- Straight Arm Pulldowns: 74.25 x 3x12

Grip and Shoulder Work:

- Skipped due to back pain

Thursday 05.09.24

Strength Training:

Squats with Core (every 3:00):

- Safety Bar Squats: 74 x10, 124 x8, 174 x6, 224 x 5x5

- Vaccuum Trunk Twists: 8x20

Hip Hinge with Core (every 3:00)

- Romanian Deadlift: 135x10, 225x8, 275 x 5x6

- Ab Strap Knees to Elbows: 3x7, 4x6

Calves and Core (every 3:00)

- Standing Calf Raises: 108 x 5x12

- DB Serratus Crunches: 35's x 3x10 (stopped after the first 3 sets because it was bothering my back)

Wednesday 05.08.24

 Rest day.

Tuesday 05.07.24

Strength Training:

Shoulders with Upper Back (every 3:00):

- Landmine Presses: 0.5 x12, 15.5 x11, 30.5 x10, 45.5 x9, 60.5 x 2x8, 3x7

- Band Pull Aparts: 1x12, 8x11

Dips with Upper Back (every 3:00):

- Weighted Dips: 20.5 x 5x10

- No Moneys: 5x20

Triceps and Shoulders Superset #1 (every 3:00):

- JM Presses: 106.5 x 3x11

- DB Lateral Raises: 35's x 3x12

Triceps and Shoulders Superset #2 (every 3:00):

- 1-Arm Cable Pushdowns with ropes: 33 x 1x12, 2x11

- DB Lateral Raises: 35’s x 3x12

Grip and Shoulder Work:

- Hollow Hang: 20 seconds

Monday 05.06.24

Strength Training:

Back Superset #1 (every 3:00):

- Chest Supported Rows: 58x13, 88x12, 118x11, 148x10, 178x9, 208x 4x8, 1x7

- Cable Face Pulls: 70x 8x10, 67x 2x10

Back Superset #2 (every 3:00):

- 1-Arm Cable High Pulls: 47x 2x10, 2x9

- Kelso Shrugs: 208x 4x10

Biceps and Back Superset #3 (every 3:00):

- Cable Curls: 67x 2x12, 1x11

- Rear Delt Swings: 45's x 3x11

Biceps and Rear Delts Superset (every 3:00):

- Cable Hammer Curls: 33 x 1x11, 2x10

- Straight Arm Pulldowns: 77 x 2x11, 1x10

Grip and Shoulder Work:

- Hollow Hang: 20 seconds

Sunday 05.05.24

 Rest day.

Saturday 05.04.24

Strength Training:

Shoulders with Upper Back (every 3:00):

- Landmine Presses: 0.25 x12, 15.25 x11, 30.25 x10, 45.25 x9, 60.25 x 5x8

- Band Pull Aparts: 1x12, 8x11

Dips with Upper Back (every 3:00):

- Weighted Dips: 20.25 x 5x10

- No Moneys: 5x20

Triceps and Shoulders Superset #1 (every 3:00):

- JM Presses: 106 x 3x12

- DB Lateral Raises: 35's x 3x12

Triceps and Shoulders Superset #2 (every 3:00):

- 1-Arm Cable Pushdowns with ropes: 31.5 x 3x12

- DB Lateral Raises: 35’s x 1x12, 2x11

Grip and Shoulder Work:

- Hollow Hang: 19 seconds

Friday 05.03.24

 Rest day.

Thursday 05.02.24

Strength Training:

Back Superset #1 (every 3:00):

- Supinated Chest Supported Rows: 58x13, 88x12, 118x11, 148x10, 178x9, 208x 3x8, 2x7

- Cable Face Pulls: 70x 7x10, 67x 3x10

Back Superset #2 (every 3:00):

- 1-Arm Cable High Pulls: 47x 1x10, 3x9

- Kelso Shrugs: 208x 4x10

Biceps and Back Superset #3 (every 3:00):

- Cable Curls: 67x 1x12, 2x11

- Rear Delt Swings: 45's x 2x11, 1x10

Biceps and Rear Delts Superset (every 3:00):

- Cable Hammer Curls: 33 x 3x10

- Straight Arm Pulldowns: 77 x 1x11, 2x10

Grip and Shoulder Work:

- Hollow Hang: 19 seconds

Wednesday 05.01.24

Strength Training:

Squat (every 2:00):

- Safety Bar Squats: 73.5 x10, 123.5 x8, 173.5 x6, 223.5 x 5x5

Hip Hinge (every 2:00)

- Conventional Deadlift: 135x10, 225x7, 308.5 x 3x5

Single Leg Quads (every 3:00):

- Bulgarian Split Squats: 81.75 x 4x8 

Single Leg Hamstrings/Glutes (every 3:00):

- Landmine RDLs: 81.75x 4x8

Calves and Core (every 2:00)

- Standing Calf Raises: 107.5 x 5x10

- Ab Strap Knees to Elbows: 2x7, 3x6

Grip and Shoulder Work:

- Hollow Hang: 19 seconds